Menopause occurs naturally at the end of a woman's reproductive years, anywhere from her early 40s to early 60s. While it can be a relief from monthly periods, cramping and bloating, it can also trigger unwanted side-effects such as hot flashes, difficulty sleeping, depression, weight gain, mood changes and night sweats. For years, doctors were prescribing hormone replacement therapy (HRT), but these synthetic hormones have come under scrutiny due to the elevated risks of breast cancer and heart disease. Today, many women are looking for natural, alternative treatments for menopausal symptoms.
Photoestrogens
Photoestrogens are substances found naturally in some plant-based foods. They are thought to have estrogen-like effects. There are two main types--isoflavones and lignans. Isoflavones are found in soy products like tofu, soymilk and soybeans. Lignans are found in flaxseed, whole grains and certain fruits and vegetables. Adding these foods to your daily diet can reduce menopausal symptoms. Flaxseed can also lower your risk for breast cancer.
Herbal Remedies
Certain herbs can help reduce hot flashes and night sweats by putting mild plant estrogens or hormones back into your system. Black cohosh and primrose oil are widely available and have been popular in Europe for years. They are catching on in the United States. Other herbal remedies include don quai, ginseng, motherwort, caste tree or vitex, chickweed, hawthorn berries and dandelion.
Avoid Certain Foods
According to a research study by Project Aware, "Hot flashes are regarded by the medical profession as deficiency of estrogen and can be triggered by a variety of stimulants such as: spicy foods (cayenne, ginger, pepper), acidic foods (pickles, citrus, tomatoes), hot drinks, caffeine (coffee, black tea, cola, chocolate), alcoholic drinks, including wine and beer, white sugar and hydrogenated or saturated fats (meat, margarine)." It is best to avoid or restrict your intake of these foods.
Exercise
Daily exercise can reduce weight gain, hot flashes and sleep problems. It can also elevate mood and help lift depression. Weight bearing exercises such as walking, running and strength training are also important to maintain bone density which can decrease during menopausal years, resulting in osteoporosis.
